Pre-Run

Under 5k

• Light snack 30-60 minutes before: Banana, toast with peanut butter, or a small yogurt.
• Hydrate with water (200-300 ml).

5k-8k

• Small meal 1-2 hours before: Oatmeal, whole grain toast with avocado, or a smoothie with protein.
• Hydrate 300-400 ml before running.

8k-10k

• Meal 2-3 hours before: Whole grains, lean protein (chicken or tofu), and healthy fats (avocado, nuts).
• Hydrate with 500 ml of water and consider adding electrolytes.

Post-Run

Under 5k

• Hydrate with water.
• Small protein snack: Nuts, cheese, or a boiled egg.

5k-8k

• Rehydrate with water or a recovery drink (including electrolytes).
• Protein-rich snack or meal within 30 minutes: Greek yogurt, smoothie with protein powder, or lean meat with vegetables.

8k-10k

• Rehydrate with water and electrolytes.
• Recovery meal within 30-60 minutes: Lean protein (chicken, fish), complex carbs (sweet potato, quinoa), and vegetables.
• Consider a protein shake or snack immediately post-run.